LIVING LIGHT: Try these tips for staying healthy and fit during 2013

Get to your doctor for your annual physical just to make sure everything is as it should be. If you have insurance, usually these services are covered, so take full advantage of your benefits. That being said, know your own body so that you are aware when something seems awry. Do breast self-exams or prostrate self-exams, and get suspicious moles checked out. Get exams regularly even if you are healthy, so that if and when something is abnormal, you know.

Sleep

Sleep affects our physical and mental health tremendously, and many of us do not get enough. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

Exercise

Even if you just get out for a walk a few times a week, exercise is important for being fit and healthy. Cardiovascular exercise helps to strengthen the heart and lungs. Strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help with depression.

Eat healthfully

Get as many fresh fruits, vegetables, and whole grains into your diet as possible and make them the main part of your overall diet. Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and do not overeat. Stop eating before you become completely full and give yourself a chance to digest your food. Snack on whole foods such as fruit, vegetables, and nuts. Avoid highly processed foods which contain artificial sweeteners or colors, hidden sugars or excessive fat.

Eat breakfast each day

A healthy breakfast starts your day off right. It sets you up so that you have energy and fuel for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day.

Drink Water

Our bodies are made mostly of water. Most fluids and foods contain water that will help to keep our bodies hydrated, but fresh, clean, plain water is still the best and healthiest beverage for maintaining a healthy body. It is the most natural cleanser for our organs and digestive system. Being hydrated is crucial for the brain as well as for helping to flush toxins out through the skin (perspiration) and urine.

Reduce Stress

Stress can cause a myriad of problems, from heart trouble to digestive problems. This should not come as a surprise. What many people do not know is what to do about it, how to manage their stress. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature, enjoyable hobbies, etc. all help alleviate the harmful effects of stress on the body. Do not overwork. Take breaks (vacations, mini-vacations, days off) and surround yourself with people who support you.

Express Yourself

Keeping emotions bottled up inside can cause mental and emotional stress as well as physical symptoms. Unexpressed feelings can lead to depression, sleep problems, eating disorders, and even physical pain. Learn to talk about your feelings, or express them through some sort of art. Even writing thoughts and feelings down is a good way to express things you find hard to say.

Consistency and Moderation

In order to maintain a healthy and fit lifestyle, it's important to have some sort of consistency when looking at the big picture result. Make changes one at a time, and don't make too many changes at once or you will risk relapsing into old habits. Making these choices a part of your daily life will help you to reach your health goals. Avoid extremes in any capacity. Exercise moderation when it comes to fitness, food and fun.